What are the nutritional needs of a 10 year old?

What are the nutritional needs of a 10 year old?

Daily dietary guidelines for children 9-11 years

  • Pre-teens need a wide variety of healthy foods from the five food groups.
  • Children aged 9-11 years should aim for 2 serves of fruit; 5 serves of vegies; 2½-3 serves of dairy; 4-5 serves of grains; and 2½ serves of lean meats, nuts and legumes.

How many calories should a healthy 10 year old eat?

Kids come in all sizes and each person’s body burns energy (calories) at different rates, so there isn’t one perfect number of calories that every kid should eat. But there is a recommended range for most kids between 6 and 12 years old: 1,600 to 2,200 per day, depending on how active they are.

How many meals should a 10 year old eat?

Younger kids need to eat three meals and at least two snacks a day. Older kids need to eat three meals and at least one snack a day (they may need two snacks if they’re going through a growth spurt or if they are very physically active).

How can I get my 10 year old to eat better?

8 Tips and strategies to get kids to eat healthier

  1. Offer choices.
  2. Let them make their own plates.
  3. Introduce gateway foods.
  4. Snack smarter.
  5. Give kids a behind-the-scenes look at food.
  6. Include your kids while cooking.
  7. Don’t force it.
  8. Lead by example.

How can I help my 10 year old daughter lose weight?

Your child — and the whole family — can eat healthier with a few simple steps:

  1. Cut back on processed and fast foods. They tend to be higher in calories and fat.
  2. Don’t serve sugary drinks. Swap soda, juice, and sports drinks for water and skim or low-fat milk.
  3. Encourage good eating habits.
  4. Make small changes.

How much water should a 10 year old drink?

Staying hydrated during sports, exercise or heat When exercising vigorously or sweating, children from 9-12 years of age generally need to drink about 3–8 ounces of water every 20 minutes to stay hydrated. Teens need to drink about 34–50 ounces per hour.

How many calories should a 10 year old female eat?

For girls who are moderately active, the ranges are: 7 to 9 years old: 1,600 calories per day. 10 and 11 years old: 1,800 calories per day. 12 to 17 years old: 2,000 calories per day.

How many calories should a 10 year old girl eat?

Girls usually need between 1,400 and 2,000 calories. The more active your child, the higher their needs fall in this calorie range. Just as important as not eating too much is to avoid eating too little, which can leave 10- and 11-year-olds nutritionally deficient, which may hamper growth of the body and brain.

How many calories does a teenage boy need?

Calorie needs are often higher during the teenage years than any other time of life. During this period of rapid growth and development, boys require an average of 2,800 calories a day, while girls require an average of 2,200 calories a day. Below is a detailed list of calorie needs for teens by age, sex and activity level. For Boys:

Why does a 10 year old girl need protein?

For example, protein is required for the development of muscles and organs and provision of energy, both of which are important in a child’s growth and development. A 10-year-old girl may need protein even more than at other times of her development due to a growth spurt that usually happens somewhere between 8 and 13 years of age.

What should a 10 to 11 year old be eating?

Macronutrients are those nutrients your body needs in major amounts for proper function, specifically protein, carbohydrates and fats. Most 10- to 11-year-olds need a minimum of 34 grams of protein per day, but your child may need more depending on body size, activity level and whether he is experiencing a growth spurt.